Training Program for Weight Management – Week 8

Regular exercise and a healthy lifestyle are essential for maintaining well-being, especially when someone is focused on managing overweight or losing weight. When designing workout programs, it is important to consider the needs of beginners, as appropriate load and progression are fundamental for them. This type of training plan not only aims to improve physical condition but also to change habits that contribute to a healthy lifestyle in the long term.

Warm-up and Cool-down

Warm-up and cool-down play a crucial role in the training process, as they help prevent injuries and promote muscle recovery. Hydration is also essential, as staying hydrated contributes to maintaining performance. In the event of pain during exercise, it is important not to push through the exercises and seek expert help if necessary.

Proper Weight Selection

Choosing the right weight is key, as the goal is to feel fatigue during the last set of exercises, but not to the point of overexertion. Additionally, monitoring the heart rate is also essential to ensure that the workout is effective and safe.

Monday Workout Program

The focus of the Monday workout is on developing cardiovascular endurance and strengthening the abdominal muscles. The session begins with a 55-minute walk, during which it is advisable to keep the heart rate at 65-70% of the maximum. Following this, we concentrate on strengthening the abdominal muscles, which includes three different exercises.

First, the negative bench crunch is performed, where three sets of twenty-four repetitions are completed. Next is the crunch with legs raised, which also consists of three sets of twenty-four repetitions. In the quadruped position, the emphasis is on lifting the arm and the opposite leg, with three sets of fifteen repetitions to be performed. The workout concludes with a floor crunch, aiming for three sets of twenty-four repetitions. The program ends with a 10-minute walk to aid in the cool-down.

Wednesday Workout Program

The Wednesday workout focuses on improving cardiovascular endurance and increasing flexibility. The program starts with a 30-minute walk, which is also conducted under heart rate control. This is followed by interval walking, alternating between slow and brisk walking for 25 minutes. The interval training helps with fat burning and enhancing endurance.

Gymnastic stretching takes 20 minutes, helping to relax the muscles and increase flexibility. The floor crunch also plays a role in the Wednesday workout program, where we perform two sets of three repetitions of twenty-four. The program ends with a 10-minute walk to aid in the cool-down and contribute to recovery.

Friday Workout Program

The Friday workout targets cardiovascular load combined with weight training. The first part of the workout consists of a 55-minute walk, during which heart rate control is particularly important. This is followed by exercises with dumbbells, including lateral raises, front raises, bicep curls, and shoulder presses. For each exercise, we work in four sets of fifteen or twelve repetitions.

The floor crunch is also included here, which at the end of the Friday workout program consists of two sets of twenty-four repetitions. The workout concludes with a 10-minute walk, which helps with the cool-down and muscle relaxation.

The above training plan is designed to introduce regular movement and enhance fitness, taking into account the needs of beginners. Adhering to progression and appropriate load is essential for achieving successful results.